CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

Banded Clam Shells x 10 reps + 20 seconds iso hold per side

Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side

Banded Cross Under Lunge x 10 reps per side

Three rounds of:

30 Double-Unders or 30 Seconds of Double-Under attempts

5 Donkey Kicks

10 Cossack Squats

Weightlifting

Back Squat (1 X 3)

In 20 minutes, build to a 3-RM Back Squat

FITNESS:

Three sets of:

Back Squat x 6 reps @ 32X1

Rest 60 seconds

Medicine Ball Hamstring Curls x 15-20 reps @ 2111

Rest 60 seconds

Hollow Body Roll to Superman x 6 rolls each way

Rest 60 seconds

Metcon

Metcon (Time)

For time:

800 Meter Run

150 Air Squats

800 Meter Run
FITNESS:

Four rounds for time of:

400 Meter Run

35 Air Squats